**Please read Program Notes for Open scheduling below.**
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups
x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Followed by…
Two sets of:
100-Foot Overhead Yoke Carry
Followed by…
Two sets of:
100-Foot Reverse Sled Drag
immediately followed by…
100-Foot Sled Push
For all of today’s sessions, keep the loads moderate so that you can complete the entire set without stopping.
Session Two
A.
For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders
Rest until the running clock reaches 20:00, and then…
B.
When the running clock reaches 20:00…
For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Assault Bike
20 Burpees Over the Erg
30 Calories of Assault Bike
15 Burpees Over the Erg
C.
Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many months of hard work you’ve put in, and look forward to the coming days of exhibiting that hard work in the 2016 Open.
—————————————-
Open Training Schedule – The 2016 Open is here! I hope you all are excited and ready to put your best foot forward. For the next five weeks, our training schedule will revolve around an unknown workout that will be announced each Thursday night. We will work hard late into the night on Thursday to put together some strategy notes for you all, and will post those late Thursday night or early Friday morning so that you all have a chance to review them before you tackle the Open on Friday afternoon/evening. Our Saturday sessions will be mostly concentric-based conditioning and Strongman work so that you are able to recover quickly. If you are planning to repeat the Open workout on Sunday, I would suggest only some light rowing or swimming on Saturday, and then hitting the Open event hard on Sunday. For those of you with the flexibility to repeat the Open workout on Monday, I would strongly suggest training on Saturday, resting on Sunday, and then coming back strong for the Open workout on Monday.
Mondays will be fairly light training days as we know many of you will be repeating the Open workout either Sunday or Monday. The bulk of our training work will be on Tuesdays and Wednesdays before we start the cycle again. Just understand that for the next five weeks, your main focus and priority should be on your health and ability to push hard on the Open workouts.
If you have any questions about the training schedule, please post to comment and we will happily answer to the best of our ability!
Metcon 1- 6:40
Metcon 2- 10:00
Completed 2/24
AM Session Completed
PM Session
12:53RX (on AB)/11:43
(Good flush!)
Session 1
Warm up done
A)
Pullups at 35lbs
Zpress 53
B)
rope pull @ 90 lbs
Yoke skipped
Reverse sled drag @ 135
Sled drag @ 170
Session 2
A)
13:17
75/60/45 cals rowed
DU RX
B)
10:20
50/40/30 cals rowed
Burpess RX
a]7:50 ran 600m-400m-200m
b]10:22
Metcons:
A. 9:36 on rower
B. 10:19
No bike at school so double dose of the rower. I was dead set on not going through the motions on these so I probably hit the 50 cal a little harder than I should have. Tripped 4 or 5 times on set of 100 but was smooth and ub from there out. I’m glad we have coaches who tell us not to stop unless we trip I feel like that’s a mental barrier that I’ve been able to get past.
No words for B.
Great job Jake! I bet the second metcon was a little worse after already having rowed
Session 2
A. 11:02. Dubs were slightly off today.
B. 11:01
Session 1
A. Done
B. Finished everything. Did regular yoke carry. Had time to play today!!
Sorry, I’ve MIA. Last Wednesday I ended up getting the flu and not able to finish session two. I improved on the row/DU/pull-ups by :51 seconds. Could have been better if I felt better. I was unable to workout the rest of the week due to being sick and then I had a competition at my gym Saturday…so no Saturday either 🙁 Monday, my kiddo became sick too so that took me out. Tuesday was my first workout in 5 days…crazy. Strength was fine but cardio took its toll. Today felt much better though. I also got in an Assault… Read more »
Great to see you back posting and recovered from the flu. I bet you were so excited when that Assault Bike arrived!! 🙂
I love you perspective Shely, enjoy the process and continue to do what you love to do!
Awesome post Shely! I love this!
A) Done
B) Did overhead Dumbell walks
A) 8:42. Tripped three or four times. Trying to reduce that.
B) 8:57. Pushed the last 15 burpees. Felt good.
Solid times today Nathaniel!
Thanks Hunter!
Someone is ready for the open!!! Looking good man!
Combining Sessions Today:
Was excited to use 5# more on my delt warm up today! -10#s, 10#s Bicep, 15#s Tricep
A. 10# & 13# Strict C2B (1# PR), 45# Z-Press for both sets
Session 2:
A. 8:57 RX
B. 13:08 (Beth, you were my push here for sure! Great job girl! I died!)
8:57 on the bike?!? YOU are my hero! I need some of that bike mojo 🙂 I had a guy that did this with me today…. One way to feel like you need to row faster is have a guy rowing with you!
Ok, so I thought that was fast after I saw your time! (Cause girl… You’re a beast!) Is there a difference between a really old airdyne and those assault bikes?! I have never been on one before, and I don’t really understand the difference if they both have a chain and a fan? Now I feel stupid if there is a difference! What should I be doing to make up for the difference, if there is one?!
Lol what CJ said! We had an old Airdyne as well and recently got an Assault bike. The Assault bike feels like it takes WAY longer to get a calorie. Work is still work and you killed it! ????
Haha! Thanks girl! I just said that same thing to CJ- Work is still work, right?!?!
Oh man, I feel dumb now! :o(
Strong work on that conditioning!
Thanks CJ! Did you happen to see my reply to Beth?! Is there a difference between the two bikes?! I feel stupid for not recognizing this, but I’ve never been on an assault bike before… How should I compensate if I only have an airdyne? Thanks in advance for your help!
Yes, they calibrate calories very differently. In an ideal world you’d find a way to test both and get some comparisons so that you can apply a percentage that makes sense for you. Unfortunately, there isn’t a set percentage that will tell you how to make it comparable because calibration all depends on your wattage.
That freaking Assault bike….. Soul stealing!
Dang it! I will have to get in to another box to see what they are all about until we can get one in here…
Now I feel dumb, haha! Thanks for the feedback! (Work is still work though, right?! oh man…)
Session 1
A: Completed
B: Completed
Session 2
A: 9:33 Rx’d
B: 9:23 Rx’d
Super pumped for the open! Good luck to everyone in the open.
solid times!
2A. 11:26 (set of 100 DU messed up on rep 53, set of 80 UB set of 60 went a little faster messed up on one of the first reps than UB) 2B. 12:57 *I really need to work on my rowing mechanics. I know I have the strength and decent stamina. I just can’t put it together on the rower. I am shorter, but damn it I need to be faster. Excited to see how you animals do this year. There are some crazy athletes in here. It’s fun to try and chase you guys. Don’t get lazy though… Read more »
Strong man and warm up done
A. Assault bike and double unders
11:39 2 misses in the set of 80
B. Row and Burpees
10:59
Mentally and physically feel more prepared for the open than ever!
Awesome to hear!
Awesome buddy! Excited to see you perform this year.
Thanks CJ! Can’t wait to see what you turned me in to
1 session today. Busy day with clients and classes.
Warm Up. C2B and Z Press done
Assault Bike & Dubs
9:51
Row & Burpees
9:32
Going to try and do some strong man work later
A. C2B and Z Press – done (12# C2B/ 40# Z Press)
B. Did some light snatch pulls and clean pulls worked up to about 80% – stayed fast
C. Metcon
11:14
13:08 – my hip flexors just stopped working on the row! lol
D. Strongman – done (subbed Dual KB OH carry for the yoke)
It nearly killed me to sit on that rower AGAIN. haha
I think I just started arm rowing on the 40 cal row…my legs were like “no thank you, we will just rest here for a bit!” 😀
Same here! Good luck in the open! Will be keeping up w you!
You too!! Let’s show ’em how it’s done in Texas!
Yes ma’am!
Ok I need some help. I did a comp over the weekend (Won it Btw) but since then my knee has been clicking and there is fluid sitting in it. It’s not painful, but it makes me a tad nervous. Done pretty much all the work this week.. Just stayed a little light on weights. 14.4 I got 208. But was careful on Wallballs. It’s not any worse or any better today. Got some work done on it this AM. I’m fighting myself on wether or not I should do the second session? I really want to do it but… Read more »
Hey man try flossing around the knee. Check out supple leopard, it’ll show you how to floss that area properly. It’s always helped me and I have two bad knees. Also maybe try the couch stretch and ice 20 min heat 20 min for two rounds. As far as wodding listen to CJ and them but IMO burpees are always a safe exercise. Get better man
Thanks man, I’m working on all that. Just don’t want to keep irratitating it before the open.
Did 100 burpees for time 4:23 – knee didn’t bother me at all. Thanks man
From my experiences, I’ve learned that you’re likely tight somewhere other than where you’re feeling the pain. Stretch/ roll-out your calves, ankles, maybe IT band. Any of those could be the root of it. Good luck!
You did fairly well at the comp 😉
Thanks Shely! And thanks for hosting, my athletes really enjoyed their experience.
REST! Your hard work is done you will not gain anything from training on a problematic knee. Your recovery is way more important than anything at the moment. Take care of your knee and spend some time on mobility. As Brian said check out KStars book and if possible get some body work done or have a PT assess it.
Oh and awesome work on the win!! 🙂
Ok thats what I thought, thanks!
And thanks I felt great at the comp! You guys laid out some awesome programming and it’s really helped me be a better athlete overall. Feeling more Fit than ever.
Congrats on the competition…but as Tino said, REST! Only thing to do now is rest and strike hard on Friday when we get to tackle 16.1.
Thanks CJ
AM
Warm up done
C2B and Z done
Strongman except Yoke done
PM
12:16 – 11:53
Noticed I’m a bit fried so cruised through these, nice little sweat to recover for Friday
Same. Feeling a tad fried.
Likewise man this week has been rough for me, almost demoralizing. Lost about 12 pounds over the past month and a half from traveling and living in hotels. Prolly a good thing for the open but my lifts are struggling.
Me too! Been struggling to recover day to day…having extra rest this week to ensure I recover properly.. .don’t want unnecessary injuries 🙂
PM
A. 8:47- didn’t push it until the rd of 30cal. went UB on all DUs
B. 10:53- nice and easy
RomWod before beddy by tonight
I’m just guessing here but on part B of session 2 you want us to row 50 cal, 25 jump over rower, move back to the bike for cals 40-20but continue to jump over rower. Or are we suppose to stay on the rower?
Never mind read some earlier comments. Question is answered, STAY ON THE ROWER for part 2B.
So, of we dont have an assault bike, we will be rowing a whole bunch of calories hahahaha!
I rowed and skied
I use my AD6 (airdyne), it’s very similar to rowing for calories.
Session 1:
A. 53lbs pull-ups, 70lbs Z-press
B. Done, used a 235lbs barbell for the walk this time, felt great.
I feel really good.
Session 2: